Comparing Nutrients in 500 calories Puddings, banana, dry mix, instant, with added oil VS Fat Free Potato Chips

Weight per 500 calories

• Puddings, banana, dry mix, instant, with added oil: 130g
• Fat Free Potato Chips: 132g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Puddings, banana, dry mix, instant, with added oil or Fat Free Potato Chips?

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Puddings, banana, dry mix, instant, with added oil	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	4.95% 0.079g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.87g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	26% 9.9g	38g per day for Men 19-50 years
Protein	0% 0g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant, with added oil	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.15% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.11% 0.001mg	119% 1.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.3% 0.004mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.016% 0.003mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.1% 0.001mg	81% 1.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	15% 59.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.54% 0.013μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.6% 12.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant, with added oil	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	0.78% 7.77mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	3.02% 0.027mg	25.5% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.94% 0.16mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	0.62% 2.6mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	0.56% 0.013mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	149% 1041mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	0.57% 19.4mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.04μg	19.4% 10.7μg	55μg per day for Men 19-50 years
Sodium	129% 1942mg	56.6% 848mg	1500mg per day for Men 19-50 years
Zinc	0.47% 0.052mg	8.88% 0.98mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.071% 2.64g	3700g per day for Men 19-50 years

Puddings, Banana, Dry Mix, Instant, With Added Oil VS Fat Free Potato Chips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, banana, dry mix, instant, with added oil or Fat Free Potato Chips?

Lets compare vitamin content per 500 calories of Puddings, banana, dry mix, instant, with added oil vs Fat Free Potato Chips:

• 500 kcal of Salted Fat Free Potato Chips contain 1099.9 times more Vitamin B1, 39 times more Vitamin B2, 3282.5 times more Vitamin B3, 814.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• 500 calories of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, banana, dry mix, instant, with added oil as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Puddings, banana, dry mix, instant, with added oil vs Fat Free Potato Chips:

• 500 calories of Puddings, banana, dry mix, instant, with added oil have 4.7 times more Phosphorus and 2.3 times more Sodium than Fat Free Potato Chips.
• While 500 kcal of Salted Fat Free Potato Chips contain 8.4 times more Copper, 30.3 times more Iron, 35.6 times more Magnesium, 110.5 times more Potassium and 10.3 times more Selenium than Puddings, banana, dry mix, instant, with added oil.
• 500 calories of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Copper, Iron, Magnesium, Potassium and Selenium
• Both Puddings, banana, dry mix, instant, with added oil as well as Salted Fat Free Potato Chips lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, banana, dry mix, instant, with added oil have 9.8 times more Omega 6 than Fat Free Potato Chips.
• While 500 kcal of Salted Fat Free Potato Chips contain more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• Both Puddings, banana, dry mix, instant, with added oil and Fat Free Potato Chips offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber and Protein
• 500 calories of Fat Free Potato Chips provide inadequate amounts of Omega 6
• Both Puddings, banana, dry mix, instant, with added oil as well as Salted Fat Free Potato Chips provide inadequate amounts of Omega 3 in 500 calories.